by BoomBOX | Jun 20, 2017 | WOD
Skills 3 sets of: 10 KB Romanian deadlifts – light 15 glute bridges w/ 1-sec. pause – unloaded 12 seated band rows Strength Deadlift Sport: 6 @ 77.5% 4 @ 82.5% 2 @ 87.5% 1 @ 92.5% Life: 6 @ 75% 4 @ 80% 2 @ 85% 1 @ 90% Fundamentals 6-4-2-1 –...
by BoomBOX | Jun 19, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)2×3 barbell jump from power position – max height each jump, bar at high thigh 2×3 tall clean (on toes)StrengthClean (5×2 @ 80-85%)Sport: 5×2 @ 80-85% Life:...
by BoomBOX | Jun 18, 2017 | WOD
Skills 3 sets of: 10 banded good mornings 3 seated box jumps – tallest possible 7 plate front raises in bottom of squat – light, focusing on keeping upright posture and upper back flat & engaged. Strength Back Squat Sport: 6 @ 77.5% 4 @ 82.5% 2 @ 87.5%...
by BoomBOX | Jun 15, 2017 | WOD
Skills 2×3 muscle clean from power position 2×2+2 tall jerk (on toes, bar at forehead) + press in split Strength Clean + Split Jerk Sport: 4×1+2 @ 75-82.5% Life: 4×1+2 @ 72.5-80% Fundamentals 4×1+2 – same load across all sets Metcon...
by BoomBOX | Jun 14, 2017 | WOD
Skills 10:00 of rope climb technique review/practice then: EMOM 12:00 Min. 1: 1-2 rope climbs Min. 2: 5 bench press @ moderate load Min. 3: ME L-sit hold Strongman/Odd Object Sport/Life/Fundamentals: 5 sets of: 100m sandbag hug carry – heaviest possible* *If no...
by BoomBOX | Jun 13, 2017 | WOD
Skills 3 sets of: 10 barbell good mornings – empty bar or very light 8 KB front-foot elevated squat (8L/8R) 12 bent-over rear delt flyes – light Strength Deadlift Sport: 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Life: 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% Fundamentals...
